WOD 12.04.17

PERFORMANCE

STRENGTH

IRON BUFFET- “All you can Lift”

20 Minutes to find a heavy lifting single:

Start with Snatch until you reach a quick heavy single. Then with the last weight on the bar start to perform Clean & Jerks until you reach a quick heavy single, from that last weight on the bar start Deadlifts until the clock stops.

Scorecard:

HS Snatch Weight + HS C&J Weight + HS Deadlift

CONDITIONING

1 Round for reps:

90 Sec Power Snatch 95/65

90 Sec Double Unders

90 Sec Power Cleans 95/65

90 Sec Burpees Over the Bar

90 Sec Calorie Row

FITNESS

STRENGTH

EMOM20

Min1: 8 Deadlifts 

Min2: 2X 15 Sec Hollow Rock/ 15 Sec Rest

Min3: 8 Box Jumps 24/20

Min4: 2X 15 Sec Elbow Plank/15 Sec Rest

CONDITIONING

1 Round for reps:

90 Sec KB Swings 35/25

90 Sec Rope Jumps

90 Sec Wallball Shots 14/8

90 Sec Burpees

90 Sec Calorie Row